Category: Competition

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5-10 Triple-unders 3 – 5/side Dumbbell Suit Case Deadlift Pick loading and output you can maintain for all 7 rounds. Use this as warm-up/skill work, this shouldn’t be a Met-con. 2) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start light, use this as a warm-up and technique work. 3) Every 1:30 x 7 sets: Snatch + Hang Snatch Continue to build on loading from Part 2. No dropping the bar between reps. All reps full Squat. 4) Every 4:00 x 10 sets; 15 Calories Row 12 Dumbbell Thrusters 35/25 9 Chest-to-bar Pull-ups Keep track of time to complete each rep. Movements should be unbroken. Work to find how hard you can push the row and still hit everything with fast transitions and unbroken movements. 5) Strict…

WOD: 1) Bike Erg: 8 sets 3:00 Easy Wattage :30 +50 Watts :30 +50 Watts :30 +50 Watts :30 +50 Watts This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts. 2) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 3) Every 3:00 x 3 sets: 3 Pause Back Squats + 5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 30 Bar Facing Burpees 20 Power Cleans 135/95 30 Bar Facing Burpees 10 Power Cleans 185/135 30 Bar Facing Burpees Max Power Cleans 225/155 Scale as needed so you get to the final bar. 5) Double Kettlebell…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 0:00 – 15:00 – 21-15-9 – AQAP: Squat Cleans 135/95 Handstand Push-ups Scale as needed with a workout cap of 10 minutes in mind. 1b) 15:00 – 30:00 – AQAP: 50 Toes-to-bar 50 Alternating Dumbbell Snatch 70/50 50 Wall Balls 20/14 50 Box Jump Overs 24/20 Scale as needed with a workout cap of 10 minutes in mind. 1c) 30:00 – 45:00 – AQAP: 60-40-20 Double-unders 30-20-10 Calories Big Erg 15-10-5 Bar Facing Burpees Scale as needed with a workout cap of 10 minutes in mind. 1d) 45:00 – 60:00 – 3 rounds AQAP: 7 Squat Snatch 185/135 21 Chest-to-bar Pull-ups Scale as needed with a workout cap of 10 minutes in mind. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Row: 10 sets of 500m @ 100% Wattage 500m @ 50% Wattage Find a maintainable wattage pace for your work/100%, rest should be 50% of this. 2) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Clean + Jerk. 5) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 2 sets of 5 @ 70-80% Pick weights based on feel. 6) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% Pick weights…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like…